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F3 MeCa | September 21, 2019

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3 years…………

  • When: 11/05/2018
  • QIC: Kojak
  • The PAX: ReRun, Gamma, Solocup, Clueless, Ito, Wexler, Tugboat Willie, Flipphone, Exit 54

As YHC checked out the calendar recently, I realized that the 5th would mark 3 years involved in this crazy thing we call F3.  It seemed so long ago that YHC showed up on a Thursday morning at The Ridge and did Old Glory with the now Master Q Solocup leading the way.  I had missed working out in a group format so I was hooked from that day on.  The relationships and friends that I have made have kept me coming back ever since.  I’m very grateful to all the men of F3 Nation for everything that they have done for me.  Ok enough of the sappy stuff and on to the workout.  It went like this………………



SSH x 25

Windmill x 15

IST x 15



Partner up and start at the top of the hill near 29.  Partners split the called reps of the designated exercises.  Between each round of reps each partner would run down and back up the opposite side of the hill.  Reps were 12, 24, and 36.  When the rabbits would get done they would go back and catch the 6.

1st round:  Merkins

2nd round:  Squats

3rd round:  Burpees


Mosey to the ticket booth

Start with flutter kicks at the bottom and run to the top to do Star Jumps.  Start at 5 reps and increase by 5 reps each round.  Most guys got through at least 3 rounds.



Squirm x 25

The W(Per Wexler) x 15

Pretzel Stick(L&R) x 10


Count-off and Name-a-rama





–Available bib for the Spartan Beast on November 17th in Spartanburg.  There’s a team of us from MECA going so let Top Gun know if you want it.

Santa Scramble MECA Speed for Need event on 11/17 in Concord.

–Turkey Bowl 11/22 at Harrisburg Park

–Church of God Orphanage Event (12/16, 5PM- 7PM).  Get up with Flipphone or I for further.  There’s 32 kids this year so more than last year so let’s brighten up this Christmas for them.



–Great to partner up with Ito.  I had to be on my best behavior in front of His Honor.

–Rerun and Wexler were killin it but had to call out Wexler on his “squats”.  They were looking like Solo specials………

–Gamma and Solocup just kept moving and had lots of #noquit.

–Tugboat Willie looked like he had just run a half marathon??  Wait he did and looks like he’s ready for a full now.

–Exit 54 looked like this was way too easy for him.

–Clueless and Flipphone were a solid duo even though Flip was without his visor, which gives him super speed.

–Glad I got to be out here with you fellas this morning and F3 is always a great way to start any morning!!!  Here’s to another year……………..




  • On November 6, 2018


  1. SoloCup

    I am really grateful for all you bring to the group bud. Thanks for being a leader

  2. You are and have always been an incredible support, leader and friend. Can’t tell you how much I appreciate you and all you have done for me brother!

    Glad you are always pushing me to get better. even when I’m putting on an amazing clinic on proper squat form, I can always count on you to push me to be even greater than i already am! 🙂

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